New York, NY – October 26, 2023 – A growing body of research, including insights from registered dietitians and sleep specialists, highlights the meaningful impact of evening food choices on sleep quality. Experts are increasingly emphasizing the importance of timing and food selection to promote restful nights,moving beyond simply avoiding late-night eating to focusing on *what* is consumed.

Prioritizing a dinner aligned with the principles of the Mediterranean diet is a key proposal. This includes a focus on fruits, vegetables, whole grains, beans, and nuts, alongside healthy fats like olive oil, and moderate portions of fish or other lean proteins. Dr. Lisa Cohen,a registered dietitian based in Los Angeles,California,advocates for this approach,noting its digestibility and nutrient profile.

Dr.Cohen specifically recommends escarole and beans drizzled with olive oil served over crusty whole-grain bread as a particularly beneficial dinner option. This meal provides plant protein, healthy fats, and fiber, all contributing to easier digestion and improved sleep readiness. A standard serving of escarole contains approximately 2 grams of fiber, while a half-cup of cannellini beans offers around 7 grams.

For those experiencing late-evening hunger, experts suggest light, sleep-supportive snacks.registered dietitian Sarah Zimmermann, practicing in Chicago, Illinois, suggests chia pudding, rich in soluble fiber and omega-3 fatty acids, to aid digestion and promote a healthy gut microbiome. A 2-tablespoon serving of chia seeds contains roughly 10 grams of fiber.

Combining kiwis with a handful (approximately 1 ounce) of walnuts is another gut-pleasant option, according to Zimmermann. additionally, cherries and pistachios are highlighted for their potential to boost melatonin production – cherries contain natural melatonin, and pistachios are a source of tryptophan. Registered dietitian Rebecca Routhenstein, based in New York City, supports this claim. Yogurt (specifically Greek yogurt, providing around 20 grams of protein per cup) paired with berries offers tryptophan, an amino acid known to promote relaxation and sleep.

Experts universally advise against consuming ultra-processed snacks like chips or high-